How much energy does your body need?
Just how much energy does the human body need on a daily basis? General Guidelines have been developed by the U.S Department of Agriculture and it allows individuals to estimate their own energy levels. Here is an estimation chart:

Age-Gender        Sedentary            Active
Age-females        
                             
19-30                      2,000                        2,400
31-50                      1,800                        2,200
51+                        1,600                         2,200

Age-Males
19-30                         2,400                      3,000
31-50                         2,200                      3,000
51+                           2,000                      2,800
Package Rates
                
General Classes for everyone

Forest Hills Location:
  • Friday's at 6:30pm Total Body Conditioning
  • Saturday's at 11:30am Total Body Conditioning

Rego Park Location:
  • Monday's at 6:30pm-Total Body Conditioning, Cardio Kickboxing at 7:30pm.
  • Thursdays at 6:30pm-Boxing (non contact), Total Body Conditioning at 7:30pm.
  • *Small Group Training-Boxing Bootcamp-Sunday's at 12:30pm

Sunnyside Location:
  • Tuesday's at 6:00pm Boxing (non-contact), Core Conditioning at 7:00pm.

*private class
*Please note: If you have cardiovascular disease, orthopedic problems, asthma or diabetes acquire your physician's clearance for exercise before starting a fitness routine.
Personal Training
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  change your life!
  Our personal                 
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Group Sessions
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workout? Then     
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the right place! 

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Meet the Coach
Robert Zordan is a
fitness expert with
experience in
various aspects        
of health & nutrition

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Just how many calories does your body need to burn to get rid of the stubborn fat that can seem impossible to lose?
  • In order to burn 1 pound of body fat, your body needs to burn 3,500 calories.
  • The healthiest way to accomplish this, is to use a combination of a healthy diet and persistant exercise, a healthy fat loss goal is between 1-2 pounds a week.
  • An individual should set a goal of a 500 caloric deficit a day.
A few reasons why your workouts are not working:
Your time is valuable, and for each precious moment you put into your workouts, you want to ensure you get the best possible return on your investment. So, are you getting the results you want? If your body isn't as lean or toned as you'd like, it may be that you're committing some key training mistakes, which can sabotage the efforts of even veteran exercisers.
  • Avoid the same routine over and over, your muscles will simply adapt; you're likely to hit a plateau because each exercise stimulates only a limited number of muscle fibers.
  • Challenge your muscles from a variety of angles by adding or alternating moves periodically, you'll get significantly more fibers into the act and develop more tone and strength.
  • For each muscle group, learn an additional 2 or 3 exercises, trying new angles and equipment.
  • If you usually do the dumbbell chest press on a flat bench, try it at an incline.
  • If you normally use the chest-press machine, try the dumbbell chest press or the bench press with a barbell.
  • Expand your repertoire enough so that you can change your entire routine every 6–8 weeks.

Zordan
Fitness
According to recent studies a cup of hot cocoa has many cancer fighting benefits and can help you live a longer, healthier lifestyle. After a good snow shoveling workout, relax with a mug of the hot stuff and reap the benefits.
"It was almost 2 times stronger than red wine, 2-3 times stronger than green tea, and 4-5 times stronger than that of black tea" http://www.sciencedaily.com/releases/2003/11/031106051159.htm